Announcements
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“IMPORTANT”
If you are feeling sick or you are waiting for the COVID-19 test result, please stay home.
Should you have any flu-like symptoms or test positive for COVID-19, please contact any staff member to let us know.
Thank you!
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“IMPORTANTE”
Si te sientes enfermo o esperas el resultado del examen COVID-19, por favor quedate en casa.
Si sientes sintomas de flu/gripe o eres positivo de COVID-19, por favor informar a cualquiera de los entrenadores.
Gracias.
Forever Young CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/10 Moose Antlers
10 Hollow Rocks
10 Supermans
Into…
2 ROUNDS
10 Scap Pull-Ups
10 Scap Push-Ups
10 Empty Barbell Good Mornings
10 Alt. Elbow Punches
Skill
Metcon (No Measure)
EMOM x 10 MINUTES
MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring (either rings or bar the movements can be performed)
Min 2 – 3 Power Cleans (Building from Moderate to Moderate-Heavy)
(No Measure)
Workout
“UPPERCUT” (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
20 Ring Muscle-Ups
Then in the remaining time…
2 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Lateral Burpees Over Bar
into…
2 ROUNDS
5 Power Cleans (155/105)|(115/75)
7 Lateral Burpees Over Bar
into…
AMRAP in remaining time of…
3 Power Cleans (185/125)|(135/95)
7 Lateral Burpees Over Bar
No other rep or weight changes in workout.
*New NCFIT Classic Workout!
(Score is Rounds + Reps)
